Warmup

• Thou shalt do this, swole minions.

Strength

• Close grip bench press
  • 2-3 warmup sets @ 50-60% 1RM
  • Working sets: 5-5-3-3-1-1; work up in weight successively each set
• Weighted Pullups
  • 5 sets of 5
  • If you don’t have a weighted belt, just hold a dumbbell between your feet.

Conditioning

• 10 rounds- 5 renegade rows, 10 wall jumps*, 5 burpee-chin-ups
• Recommended rest (b/t rounds): 30-60 seconds

*Wall jump = pick a spot on the wall a couple feet higher than your full extended reach and leap to that spot